FitCi
Dumbbell Lateral Raise is an isolation exercise for the shoulders: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Stand tall, hold the dumbbells at your sides, and keep your elbows very slightly bent.
- Brace your core and keep your shoulders down and steady.
- Raise your arms out to the sides up to shoulder height, keeping your elbows slightly bent.
- At the top, your arms should be parallel to the floor with your pinkies slightly higher.
- Slowly lower the dumbbells back to the starting position under control.
Coaching tip
Keep your elbows slightly bent, raise to shoulder height, and use your muscles rather than swinging.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Machine Shoulder Press, Cable Lateral Raise
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.